July 11, 2010

Sesame and Flax Seed Chicken with Wheat berries

I realize it has been far too long since I have posted a recipe that does not involve dessert ( I promise I eat dinner every night). A good healthy recipe was much needed. Last night I made a really easy and delicious dinner. I am not one to mess with making chinese food at home (I never can seem to replicate a good traditional dish), but this recipe was so dang easy, and held every essence of chinese food takeout that I love. It was perfectly salty, sweet, and crunchy.

I opted against using brown rice, and instead substituted wheat berries, which were a surprisingly great alternative. They were so crunchy, and really added a whole new depth to the dish. The sesame chicken is so easy to do, and I added some whole flax seeds to add some extra health benefits. The dish comes together in a mater of 20 minutes, and is actually quite healthy. The vegetables are steamed, chicken sauteed in Extra virgin olive oil, and the sauce used raw honey and low sodium soy sauce. There is something to be said about simple, tasty, and affordable.

Sesame and Flax Seed Chicken with Wheat Berries
For those of you hesitant to try making chinese food at home, try this and you will be amazed that you can cook chinese take-out from home..
Serves 4-6
1 1/2 cups Wheat berries, rinsed and drained (you could also use brown rice)
4 tablespoons Raw Honey (regular honey can be used as well)
2 tablespoons Flax Seeds (I used brown, but white would work as well)
2 tablespoons Sesame Seeds
5 tablespoons low sodium Soy sauce
3 cloves of Garlic, minced
2 large Egg whites
2 tablespoons Cornstarch
3-4 boneless, skinless, Chicken breasts, cut into 2 inch cubes
1 1/2  pounds Broccoli, cut into medium florets
2 large Carrots, peeled, and cut into small strips
2 tablespoons Scallions (about 3 scallions)
2 tablespoons Extra virgin olive oil

Rinse and drain wheat berries. Place in a medium size saucepan with 3 cups water, 2 tablespoons soy sauce, 2 cloves of garlic, and a tablespoon of honey. Bring to a boil, then reduce to a simmer. Simmer covered for 40-45 minutes until tender.

Meanwhile make sauce. In a small bowl combine 3 tablespoons honey, the flax and sesame seeds, 3 tablespoons soy sauce, and remaining garlic. Set aside.

In a large bowl whisk together egg whites and cornstarch. Add chicken; season with salt and pepper, toss to coat.

Place broccoli and carrots in a ziplock steamfresh bag (or in steamer basket), and steam for 3-5 minutes. You want them to be tender but crisp.

While those steam, heat a large non-stick skillet over medium-high heat. Add olive oil, and with a slotted spoon, add chicken to skillet. (if you can't fit all the chicken at once, you can do it in two batches, just make sure to add more olive oil for the second batch). Cook chicken turning occasionally until golden brown, and no fully cooked (opaque). Add reserved sauce and scallions, toss to coat. Add broccoli and carrots, toss to coat. Serve over wheat berries.
Salt and Pepper to taste


  1. Missy this sounds delicious! When it comes to soy sauce, have you tried Tamarind Sauce? It is better than soy sauce and gluten free!

  2. I have never tried Tamarind Sauce, but I will look for it next time I go to the store, thanks!